Sparkling Water: Are There Benefits?

Medically Reviewed by Christine Mikstas, RD, LD on February 14, 2023
3 min read

Sparkling water, also known as “seltzer water” or “carbonated water,” is water that has carbon dioxide bubbles in it. This gas may be natural or it may be infused into still water.

In some forms, it can be a refreshing and healthy alternative to soda. Different types of sparkling water include club soda, soda water, seltzer water, mineral water, and tonic water. 

Mineral water may have natural bubbles along with minerals and sulfur compounds from a mineral spring. Tonic water has quinine along with sugar or high-fructose corn syrup.

Other sparkling waters or seltzers also have added sugars or artificial sweeteners, so it’s important to read the nutrition label before purchasing. 

If you struggle to drink regular water, sparkling water may be a good alternative. Benefits include: 


Sparkling water is just as hydrating as still water. That’s helpful if the bubbles get you to drink enough water every day. Dehydration can be quite serious. If you’re dehydrated, you may have dry mouth, fatigue, headache, and trouble thinking clearly. Chronic dehydration could contribute to digestive issues and complications with the heart and kidneys.

May Help With Weight Management

Staying hydrated is key to losing weight. Drinking enough water can help you feel satisfied longer and consume fewer calories throughout the day. In addition, unsweetened sparkling water can serve as a refreshing replacement for soda and other sugary drinks that add empty calories and raise the risk of conditions like obesity and type 2 diabetes. 

May Improve Digestion

People who experience digestive problems may find some relief from sparkling water. Research indicates that consuming it may help soothe symptoms of constipation, such as stomach pain and irregular bowel movements.

Hidden Sweeteners 

If you don’t like plain water, sparkling water is a good alternative to sugary sodas and fruit juices. The healthiest type of sparkling water is unflavored and unsweetened. But some sweetened sparkling waters and seltzers can add unwanted sugar to your diet. 

Tooth Decay From Sweeteners

Sparkling waters that are high in sugar can cause tooth decay. But plain sparkling water has minimal effects on your teeth, especially compared to drinking soda. You can further prevent tooth decay by maintaining a good oral hygiene routine and by alternating sparkling water with plain water to cleanse your enamel. 

Gas and Bloating

The carbonation in sparkling water causes some people to have gas and bloating. If you notice excessive gas while drinking sparkling water, your best bet is to switch to plain water. People who experience excessive gas or gastroesophageal reflux disease, also known as GERD, should avoid sparkling water as it may trigger symptoms including increased gas and acid reflux.